How to Make Your Resolutions STICK This Time

We are three days into 2013. Most folks are riding the high of a healthier lifestyle right now....

My eating was awesome today!

I totally killed that workout!

But the hard, cold truth is this: by the end of January, most folks' inner dialogue looks like this.....

Meal prep is a pain; I'll just grab some fast food every day!

It's too cold/too early/too late/I'm too tired to workout!

Sound familiar? If so, don't fret. We've all been there - you are definitely not alone. 

So how can you make 2013 different from all the rest? How can you make your resolutions, goals, and objectives for this new year STICK?? Here are some tips:

• Watch out with the "All or Nothing" approach.
• You either eat perfectly clean or you completely binge - this is a resolution sabotage! If you've been eating well and then went out to dinner on a Friday night and had dessert, it is not the end of the world and you don't have to blow the rest of the weekend because of it. Start fresh with your next meal :)

• Ease into it!
• You don't have to do a complete 180 overnight. Pick a few habits that you can really focus on and put your energy into these smaller, more manageable changes. 

• Really, truly understand that it is a process.
• If you can establish the mindset that this is a journey and you are trying to make being healthy a lifestyle, you will be ahead of the game! 

• Make your goals measurable.
• Instead of saying "I want to lose weight and get healthy", make your resolutions quantifiable: I want to lose 1 pound per week for the first month, then blah blah, or I want to quit smoking, by decreasing my consumption by 1 cigarette per day until I'm at 0 cigs!

• Make your goals public knowledge!
• Don't keep your resolutions a secret. Put them on Facebook, tell your friends, family, and coworkers. Knowing that people are "watching you" is one of the best ways to set yourself up for success! 

• Surround yourself with people you want to be like.
• Both in-person and within social media - make sure those that you are seeing/talking to on a daily basis are encouraging individuals who either have the success you want, or are on the same journey. We sponsor year-round challenge groups with this exact purpose and they have been wildly successful!

Here's to an amazing year!

In Health, 

Timothy and Lindsay

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Fear: Use it or Get Abused by it....

We posted a question on our Facebook page (and Twitter too) the other day: "Do you have a dream or goal that's so big it kinda scares you?" We got a pretty big response - seems like there are a lot of you out there that have this big thing, likely something you haven't shared with many people because it is so big....something that you have in the back of your head...and when you think about it, you get flushed with fear.

Fear is a powerful thing - we liken it a lot to adrenaline in that it can definitely be used FOR you instead of against you. That's how we choose to look at fear....all you have to do is harness it properly and RIDE ON!

How do you do that? Take that big dream and break it down into smaller, manageable goals and objectives. Then figure out your targets that will help you accomplish those goals/objectives. There you go - you've taken that fear and now you're letting it drive you into actually putting in the work towards realizing that dream.

Here's an example:
Big, scary dream = compete in a fitness/figure competition
Goals/Objectives = reach x% body fat, lose x pounds, have great stage presence
Targets = train 6 days a week with personal trainer, track food daily, take posing class

Don't think this outlook only applies to health and fitness goals (WRONG!) Apply this way of thinking to all aspects of your life and the results will astonish you. Seriously.

Let's chat: Have you recently overcome a fear or used fear to your advantage? Tell us about it in the comments!

 In Health,

Timothy and Lindsay

Managing the Highs and Lows

 It happens with seemingly everything...

You first fall in love and are so enamored you can't see past their face, but as time goes on, you regain your senses and are able to still be in love (hopefully), but carry about life [relatively] normally.

You first start a new job, and OMG everything is new and exciting and challenging....then time goes on, and you settle into a rhythm with your role...things slow down.

You find out your pregnant (ladies) and the excitement is so amazing, every flutter and kick....then you reach 9 months and you're mindset is: okay baby, it's time to come out....NOW! (At least, that's what we've witnessed with our friends and family).

There are highs and lows with everything, and starting a healthier lifestyle is certainly no different. When you first kick off your new workout program and/or healthy eating routine, you're (usually) excited about it, focused, and determined. Then as time goes on.....it may start to feel like a chore, the extra 45 minutes of sleep sounds better than getting up to workout, you don't feel like prepping all your food and a trip to Mickey D's is just plain easier. It is totally natural to feel this way, but we wanted to share some tips on riding out these highs and lows:

• Recognize and even expect that you won't feel like workout out or eating healthfully every day. Some days you'll be pumped for this lifestyle, and some days, you'll need to check yourself or give yourself a little pep talk. Do what you have to do to convince yourself to stick to it.
• If you're stuck in more lows than highs, revisit your goals. Nothing is set in stone. You didn't sign any legal documents. If you want to change what you had originally planned, do so! It might help you feel rejuvenated and focused again.
• Reach out for support. If you have others joining you in this journey, don't be afraid to raise your hand and ask for help! We are here for anyone at any time or point in their journey - just give us a shout! 

Question for you: Do you have any tips for managing the highs and lows of a healthy lifestyle? Please answer in a comment below (you can do it anonymously!!)

Enjoy the journey,

Lindsay and Timothy
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